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Scapular Exercise: Retraction

For this
exercise, you will need elastic exercise material, such as surgical tubing or
Thera-band.

Put the band around a solid object, such as a
bedpost, at about waist level. Each hand should hold an end of the
band.

With your elbows at your sides and bent to 90 degrees, pull
the band back to move your shoulder blades toward each other. Return to the
starting position.

Repeat 8 to 12 times.

If you have
good range of motion in your shoulders, try this exercise with your arms lifted
out to the sides, with your elbows at a 90-degree angle. Raise the elastic band
up to about shoulder level. Pull the band back to move your shoulder blades
toward each other. Return to the starting position.

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